There is truth to the old saying "no pain no gain". Not only do you need to change up your workout regime regularly by adding new exercises and activities, to see noticeable results, you also need to tax your muscles and your heart beyond what they are used to. The principle of overload states that you need to put greater load on the body for change to take place. Our bodies will adapt and then a different stimulus is required for change to continue. This means gradually adding more weight to your strength routines is vital for progression, as is increasing the intensity and duration of your cardiovascular workouts.
For those gals in my boot camp, your fitness level gains last session were impressive. To keep the momentum rolling through the holiday season, it's time to up the anti. Here's our winter challenge - I'll keep introducing new exercises with greater intensity, giving our bodies the shock they need for continuous improvement. What I need you to do is bump up your loads. If you're used to 5 pounders, go for 8's this session. If you've been using 8's bump it to 10's. Our goal is to do enough repetitions where the last few reps are significantly difficult (with good form of course).
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